A Loaded Breakfast Burrito or an Egg McMuffin? Burgers or a chicken wrap? Is there such a thing as healthful, low-carb fast food? If you’re managing diabetes, it can seem as though everything’s off limits. But there are diabetes-friendly options on the menus. Find out what they are…

You don’t have to write off fast food if you have diabetes. With a little knowledge and planning, you can find healthful alternatives at casual restaurants such as Denny’s, Starbucks and even McDonald’s.

“Managing diabetes means getting a steady source of carbohydrates to keep blood sugar levels stable, or about 45 to 60 grams (g) at every meal based on a 2,000-calorie diet,” says Lisa Moskovitz, R.D., a New York-based registered dietitian at the New York Nutrition Group who specializes in diabetes.

Fat, fiber and protein help slow carb absorption. A meal that contains all four nutrients stabilizes blood sugar by slowing the release of glucose into the bloodstream.

People with diabetes need to pay close attention to calories, carbohydrate and fat grams. An excess can lead to diabetes-related complications such as heart attack and stroke, according to the American Diabetes Association (ADA).

The Mayo Clinic and the University of Maryland Medical Center recommend the following daily dietary guidelines:

Carbohydrates – they should make up 45%-65% of your calories

Saturated fat – no more than 7% of your calories

Sodium – no more than 2,300 mg

And beware of hidden fats and salts, which fast-food restaurants use to make food taste better, says Hope Warshaw, R.D., a registered dietitian and diabetes educator in northern Virginia.

It’s easy to do your homework ahead of time, because nearly all fast-food and chain restaurants have websites that list nutritional data on menu items.

Read on for the items you crave – and the diabetes-friendly, healthful alternatives.

You Want Coffee
A cup of brewed coffee has just 2 calories, 0 carbs and 0 fat, so you can guiltlessly enjoy your Starbucks fix.

Best diabetes-friendly options: Go for brewed coffee, espresso or Americano, and add your own sugar-free sweeteners or nonfat milk.

Or, get the nonfat “skinny” versions of cappuccino, latte, mocha and macchiato, made with sugarless syrup – which has no calories or carbs, compared with regular syrup, which has 20 calories and 5 g carbs, Warshaw says.

You Want Eggs
Egg sandwiches and breakfast platters can provide a healthy dose of carbs, protein, fat and fiber – just make sure they don’t have too much fat, sodium and cholesterol, Warshaw says.

Beware of anything with “Loaded” or “Extreme” in its name, like the Loaded Breakfast Burrito from Carl’s Jr. or Jack in the Box’s Extreme Sausage Sandwich. Both pack more than 600 calories, 30 g carbs and 16 g of saturated fat.

And avoid bacon and sausage. Four slices of bacon add 140 calories and 4 g saturated fat, while one patty or two links of sausages contain 370 calories and 13 g of saturated fat.

You Want Pancakes
Flapjacks, griddle cakes or pancakes aren’t off-limits if you go easy on the butter and use sugar-free syrup.

Dab a bit of butter and dip your forkful into the syrup for each bite instead of pouring it on, Tallmadge suggests.

Best diabetes-friendly options: Whole-grain choices are more nutritious and help stabilize blood sugar levels. If you can’t find whole-grain pancakes, top regular pancakes with fruit to add fiber, Warshaw says.

You Want a Chicken or Turkey Sandwich
Enjoy a grilled or broiled chicken or turkey sandwich with a side salad or veggies and you’ve got your nutritional bases covered, says Timothy Harlan, M.D., associate clinical professor of medicine at Tulane University Medical School in New Orleans.

And yes, you can even eat at KFC, if you order the Original Chicken Breast, which has no skin or breading and only 220 calories, 0 g carbs and 2 g saturated fat. Try it with green beans (50 calories, 2 g carbs, 0 g saturated fat).

You Want Soup or Salad
High-fat dressings, croutons, cheese, nuts and dried fruit can turn a 20-calorie salad into a 900-calorie monster, says Deneen Vojta, M.D., chief clinical officer of the national Diabetes Prevention and Control Alliance, part of UnitedHealth Group, in Minneapolis.

And most soups and stews are loaded with sodium, which can exacerbate hypertension, a precondition for heart disease and a concern for people with diabetes.

To keep salads healthful, dip your forkful into the dressing with each bite, and ask for low-cal dressings. (Keep in mind that not all vinaigrettes are low-fat.) Au Bon Pain’s Fat Free Raspberry Vinaigrette has just 50 calories, 12 g carbs and 0 fat, compared with its Bleu Cheese Dressing with 310 calories, 2 g carbs and 6 g saturated fat.

How Much Do You Know About Diabetes?In the United States alone, 23.6 million people have diabetes. And 5.6 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences. Are you confused about diabetes? Test your knowledge with our diabetes quiz.

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